Increase Collagen Production by Including These 12 Key Nutrients in Your Diet
To increase collagen production in your skin, try including a variety of nutrients in your diet that supply them. Getting nutrition from the foods you already consume is one of the simplest ways to enjoy fewer wrinkles and firmer skin. To be sure you’re getting the most benefits for your dollars, make sure the foods you consume are non gmo or organic. You will find few nutrients in genetically modified foods!
Collagen is a protein found in your connective tissues – whose primary function is to support skin, bones, ligaments, and tendons. It’s the glue that holds everything together. Without it, skin goes limp. Watching the tightness of your skin deteriorate over time is a hard pill to swallow. That’s because collagen production decreases as you age. Therefore, you must encourage collagen formation if you like having tight, firm skin.
Collagen only exists in the proteins found in animals, not plants. However, there are some nutrients found in plants that can help - so if you’re vegan, no worries. Because of the explosion of ready-made meals today, most people’s diets could use a makeover. See if you can’t include at least some of these nutrients in your diet every day of the week – so you can increase collagen production and enjoy firmer looking skin!
Increase Collagen Production by Including These 12 Key Nutrients
Since you now know collagen exists in the bones, it only makes sense to drink plenty of bone broth. It’s relatively easy to make this and the benefits are HUGE. Dr Axe talks more about it here.
Hyaluronic acid helps increase collagen production. You can get HA by eating beans regularly. Prime examples are black beans, fava beans, chickpeas, kidney beans and lima beans.
Try these tempting black bean recipe to jazz things up.
Vitamin c is used to produce pro-collagen – and is used to support several types of collagen found in various tissues in the body. Best sources are strawberries, Brussel sprouts, citrus fruits, broccoli, mangos and kiwi.
Oregon State University reports that your body needs ample amounts of the mineral manganese to increase collagen production. This is an especially important nutrient needs for healing wounds. Foods like pineapple, leafy greens, seaweed, and pecans contain ample amounts.
Lysine, an essential amino acid, helps your body produce collagen. You have to obtain the amino acid from sources outside the body because your body does not produce it. Red meats, pork, cheese, and nuts contain good amounts of lysine.
Lycopene supports the synthesis of collagen, which helps increase collagen formation. Orange and red vegetables and fruits like carrots, yams, tomatoes, and red peppers should be included in the diet. Here's a really yummy recipe (pictured above) that has cheese (lysine) and tomatoes (lycopene and vitamin c) included.
Sulphur can be found in garlic, onions, cabbage, eggs, and epsom salts - which can also be absorbed THROUGH the skin by soaking in them.
Eat dark, leafy greens like kale, spinach, leaf lettuce, and collards to get plenty of lutein. To get the most nutritional value, don’t overcook.
Fatty acids (omega 3 & 9 especially because they're missing from most diets) are paramount to collagen synthesis. Try flax seeds, nuts, avocados, olive oil, and red sockeye salmon. Your skin cells are surrounded by a layer of fat composed of essential fatty acids - which are also essential for healthy skin.
Vitamin A as retinol can also help increase collagen formation. Add red and orange colored fruits and veggies to your diet to get it. Try fried eggs in brightly colored pepper rings for a real treat!
Small amounts of copper are needed to make sure the glue between collagen and elastin stays in place. Copper can be found in highest concentrations in animal organs, shellfish, nuts, and seeds.
Topical vitamin c treatments also assist collagen formation. According to the Linus Pauling Institute at Oregon State, "Topical application of ascorbic acid will cross the epidermis into the underlying dermal layers."
Carnosine is a protein only found in turkey meat and prevents cross-linking. Life Extension explains, "Protein degradation occurs as a result of cross-linking and the formation of advanced glycation end products (AGE). These changes figure prominently in the processes of aging and its typical signs such as skin wrinkling and brain degeneration.” So gobble it up!
If you'd like to benefit your skin externally as well as internally, try this facial to increase collagen production.
Firming Collagen Facial
Mash together the pulp from 1/2 avocado with 1/2 kiwi fruit. You can also throw it in the food processor as well. Combine till smooth. Apply the mix to your face and leave for 30 minutes. Wipe off excesses, rinse well, towel dry.
Sugars from the avocado and the C and E vitamins from the kiwi are key.
With so many foods listed above - that serve double duty - your skin just can't lose. Consuming the fundamental nutrients your skin needs to increase collagen is simple and easy!
Always consult your physician before using natural remedies, especially for anyone with preexisting conditions or anyone currently taking prescription medications. Although many efforts are made to ensure that the advice given on this site is professionally sound, the advice is not intended to replace a mutual relationship with a medical provider.
Related Pages on This Site
The Trace Mineral Silica – Boost Collagen by Getting More of These 7 Foods
Which Nail Problems Indicate Health Issues?
Tips for Dry Itchy Skin – Skin Remedies for Fluctuating Temps
How to Determine Your Skin Type
Boost Skin Moisture to Plump and Revitalize
Improve Your Skin by Selecting the Right Foods and Nutrients
Top Nutrients to Support Collagen
Foods That Build Collagen and Elastin After Age 50
Subscribe to my free newsletter. Get interesting facts and money saving tips to help conserve and improve your beauty and your health.
Didn't find what you were looking for? Use your keywords and this handy tool to find it fast!
Back to Top of Page
Restorative Anti Aging Skin Care
From Increase Collagen Production to Homepage